Top 10 Favorite Foods for Delicious Gluten-Free Fiber

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With over a decade of protein-loving diets, from Atkins to Paleo, the health darling of the 90’s seems nearly forgotten. But with the rise in digestive disorders, diabetes and heart disease, fiber is making a comeback. It is in our house at least. When my husband went gluten-free we completely transitioned our diet. He chose a primarily grain-free diet and cut out most legumes. However, recent developments have prompted us to seek out sources of gluten-free fiber.

Whole wheat flours can be easy to bake with and even buy in pre-made goodies, but so many gluten-free foods, store-bought or homemade, are heavy in starches and “white” flours and nearly void of nutrition. After doing some research, here are my top picks for easily incorporating gluten-free fiber into your diet.

Almonds

The new treasure of the gluten-free world, almonds and almond flour are good sources of “health fats” and offer a generous dose of fiber and protein.

Gluten-Free Fiber: 3.4 grams per ounce
Love it: Go sweet with Gluten-Free Apple Cake or savory with Homemade Heart-Healthy Crackers.

Apples

They might seem old-school, but apples are one of the easiest, tastiest, high-fiber foods. If it is within budget, pick organic apples to avoid excessive pesticides.

Gluten-Free Fiber: 5 grams per medium apple
Love it: Crunch it whole or dip in almond butter and sprinkle on gluten-free cereal or dairy-free chocolate chips.

Gluten Free Foods | Steamed Broccoli

Broccoli

I adore broccoli and couldn’t be happier that it is cheap, easy to find year round, and packed with nutrients, from daily Vitamin C to bone-building Vitamin K.

Gluten-Free Fiber: 5 grams per gently cooked cup
Love it: Roasted or steamed with salt and garlic powder or dressed up in Creamy Vegan Broccoli Salad.

Gluten Free Fiber Foods | Buckwheat Flour

Buckwheat

I love the deep flavor of this hearty grain, which adds nutrition, depth, and binding power to gluten-free baking.

Gluten-Free Fiber: 3 grams per 1/4 cup of flour or 4 grams in the whole groats
Love it: For daily ease, enjoy Buckwheat & Hemp Cereal; for baking, these Healthy Power Muffins are a filling favorite.

Chickpeas / Garbanzo Beans

Our household still has a slight intolerance to beans, but we love chickpeas. It’s inexpensive, accessible and both the beans and the flour are oh-so useful.

Gluten-Free Fiber: 11 grams per cup or 2.5 grams per 1/4 cup of flour
Love it: Savor vegan with Chick-Quin Patties or whiz garbanzos to make Sun-Dried Tomato Hummus.

Chopped Chocolate

Chocolate

I said “favorite” foods not the most fiber-dense foods. Even so, the amount of fiber in a single serving of this delicious treat may surprise you.

Gluten-Free Fiber: 2 grams per ounce of dark chocolate or tablespoon of cocoa powder
Love it: Indulge in some dairy-free Dark Chocolate BarsUltra-Rich Gluten-Free Brownies or keep the sugars low with this Hot Cocoa.

Gluten-Free Oats

For as long as I can remember, I’ve loved oats, and it’s one of the few whole grains that the whole family can agree upon. Whole oats are also rich in protein, but oat bran is also praise-worthy.

Gluten-Free Fiber: Nearly 5 grams per 1/4 cup raw
Love it: Go traditional with a bowl of oats, prepared your way, or enjoy some wholesome Cinnamon Oat Crispy Treats.

Psyllium Husk

Long used as a laxative (yes, like Metamucil), psyllium is gaining popularity as a binder in hearty gluten-free baked goods and savories. It gels quickly and aggressively when mixed with water and adds loads of soluble fiber.

Gluten-Free Fiber: 4.5 grams per tablespoon
Love it: This Sweet Potato-Lentil Pot Pie is on fiber steroids; for baking, try this earthy Honey Teff Bread.

Raspberries

Raspberries

Rich in berry antioxidants and fairly high on the fiber ladder, this is one produce item that my niece actually gets excited about!

Gluten-Free Fiber: 8 grams per cup
Love it: Snack straight or enjoy parfait-style with dairy-free yogurt and gluten-free cereal.

Sweet Potatoes / Potatoes

There are vegetables with more fiber density, but it’s hard not to love versatile, inexpensive tubers. Keep the skin on for the most nutrition, but opt for organic to keep the pesticides low.

Gluten-Free Fiber: 4 to 6 grams per cup
Love it: Get ready for fall with Sweet Potato Pumpkin Pie Dip and Buttery Smashed Dairy-Free Potatoes.

Want more?
See my 5 Runner-Up Foods for Dairy-Free and Gluten-Free Fiber

Note that some other gluten-free foods may be higher in fiber, but these are my top picks for taste, overall nutrition, ease of use, price, and availability. Don’t hesitate to incorporate as many vegetables and fruits into your diet as you would like – all are great sources of gluten-free fiber!

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Alisa

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